Creamy fish mornay
Time to make: 45 mins
( Hands-on time: 15 mins )
(at time of publication)
Nutrition Info.(per serve)
- 2 eggs
- 2 tablespoons reduced-fat spread
- 3 tablespoons flour
- 2 cups trim milk
- ground black pepper
- 2 lemons, juice and rind
- 1/2 410g can creamed corn
- 400g white fish fillets
- 2 teaspoons dried thyme
- 3/4 cup wholegrain breadcrumbs
- 1 cup grated reduced-fat cheddar
- 1kg bag frozen mixed vegetables
- lemon wedges, to garnish
- 2 tablespoons fresh parsley, chopped, to garnish
Total fat 17g
Saturated fat 7g
Dietary fibre 12g
1 Preheat the oven to180°C fan bake. Hard boil the eggs in a small pot for 8-10 minutes. Meanwhile, prepare the white sauce. In a medium-sized saucepan melt reduced-fat spread, remove from the heat and whisk in the flour to form a thick paste. Slowly pour in the milk, continuously whisking to prevent any lumps forming. Place the saucepan back on the heat and continue to stir until a thick sauce forms. Remove from the heat, season with plenty of pepper and mix in the lemon rind and creamed corn. Set aside.
2 Cut the fish into 3cm chunks. Add to the corn and white sauce mixture and pour into a shallow baking dish. Shell the eggs and cut into quarters. Place evenly on top of the fish mixture.
3 Sprinkle with dried thyme, breadcrumbs and cheese. Bake for 15 minutes until the top is crunchy and golden. Serve with steamed veges and fresh lemon. Garnish with fresh chopped parsley and extra lemon zest, if desired.
Make it gluten free: Use gluten-free flour and breadcrumbs and check creamed corn is gluten free.
Get the latest recipes, health news, expert nutrition tips & more…
Your privacy is important to us